Abun ƙwaƙwalwa don Plantar Fasciitis

1 -

Plantar Fasciitis-Mene Ne?

Plantar fasciitis wata cuta ce mai zafi wadda ke shafar mutane da yawa. Hankula bayyanar cututtuka na plantar fasciitis sun hada da:

• Pain kai tsaye a karkashin diddige kafa
• Cutar cututtuka su ne mafi muni da matakai na farko
• Wuyar tafiya mai nisa saboda rashin tausayi

Yin jiyya na fasciitis na plantar an mayar da hankali ne a kan kawar da ƙumburi da kuma shimfiɗa ƙananan takalma tare da baka na kafa. A nan ne saurin sauƙaƙe wanda zai sauke alamar cututtuka na fasciitis a cikin mafi yawan marasa lafiya.

2 -

Kirar Kira

Hanyar mafi sauki don yin maraƙin maraƙi shine ta tsaye tsakanin 1 zuwa 2 feet daga bango.

1. Jingina a kan bango da hannunka na waje.
2. Sanya kafa ɗaya a kasa a cikin layin da ke sauka daga kafadunka, da kuma ƙafa guda a bayan jikinka.
3. Ka ajiye ƙafar kafar kafa a ƙasa kuma ka ji daɗa a baya na diddige (ƙwallon Achilles).
4. Riƙe ƙara don ƙidaya na 10, kuma maimaita. Yi bangarorin biyu.

Don haɓaka wannan tayi, sai ka kunyar da baya ka durƙusa ƙasa yayin da kake ajiye ƙafa a ƙasa.

3 -

Stair Stretch

Don yin matakan kai tsaye, sami matakan tayi ko cirewa.

1. Ka ci gaba da kafa ka, kuma kai mataki daya tare da sauran ƙafa
2. Jingina zuwa cikin matakan gyara ƙafar baya.
3. Yana jin ƙarawa a baya na diddige. Ka yi ƙoƙarin shakatawa ka kuma ba da damar jikinka don kara zurfafawa cikin matakan.

4 -

Ƙungiyar Tafa

Ƙafafar kafa ta ƙare shi ne matsayi na zahiri.

1. Nisanci gaba ka kama ka. Idan kun kasance ba cikakke ba, kawai ku tsallake kafafunku kuma ku kama ku
2. Ɗauki yatsunka sama zuwa ga shinkaran yayin riƙe da kafar hannu daya.
3. Jin zafi a kan kasan kafa.

Riƙe wannan ƙaddamarwa don ƙidaya 10 lokacin da yake jin motsawa tare da baka na kafa. Maimaita akalla sau 3 a kowane gefe.

5 -

Ƙungiyar Cikakken Harshe

Za a iya yin igiya ta hanyar kaiwa gaba da kamawa kafar. Idan kun kasance ba cikakke ba, yi amfani da tawul ko takarda kuma kunsa kusa da yatsunku don cirewa ga jikin ku.

1. Riƙe ƙarshen tawul ɗin, sa'annan ya buɗe tsakiya a kusa da yatsunku.
2. Rike gwiwa a tsaye tare da yatsunku suna nunawa.
3. Ɗaura tawul din, yatsun yatsunku ga jikinku.

Wannan zai shimfiɗa duka baya da ƙafafunku da kasan ƙafafunku.

6 -

Gidan Ginin

1. Ka tsaya kan bango, ka sanya ƙafa a gaban ɗayan.
2. Tsaya gaba a gwiwa da kuma sanya yatsun sama sama da bango a matsayin mafi girma.
3. Jingina cikin bangon tare da gwiwa na baya yana jin dadi a kafa da diddige na ƙafafun gaba.

7 -

Plantar Fasciitis Rehab-Icing the Foot

Mataki na karshe na wannan al'ada shi ne a kankara da baka.

1. Samun takalma na ruwa guda 12 ko 16 gurasa na ruwan filastik filastik, ko kwantena ruwan kwari.
2. Sanya ruwa kwalabe a cikin daskarewa.
3. Da zarar an daskarewa, mirgine kwalban a ƙarƙashin kafa don minti 10 zuwa 15.
4. Sake gwada kwalban don magani na gaba.

> Source:

> Mai dadi D, Parish B, Hooper L, Chester R. Ƙarshen jagorancin littafi a cikin maganin ciwon ciwon takalmin cikewar ƙwaƙwalwa: nazari na yau da kullum. Jaridar Foot da kuma Kwankwayo . 2011; 4 (1). Doi: 10.1186 / 1757-1146-4-19.